Bellhouse Crossfit – CrossFit

Hilltop (Time)

For Time

100/80 Calorie Row

50 Thrusters

50 Pull-ups

50 Thrusters

100/80 Calorie Row

Barbell: (45/35)

AGE GROUP : Same as class
Mod 1)

100/80 cals

40 thrusters

40 pull ups

40 thrusters

100/80 cals

Mod 2)

80/64 cals

40 thrusters (35/15)

40 ring rows

40 thrusters (35/15)

80/64 cals

Mod 3)

30 Bar Muscle-ups

Warm Up

General Flow

2:00 Easy Row

0:30 Banded Lat Stretch (right)

0:30 Banded Lat Stretch (left)

0:30 Ring Handcuff Stretch

0:30 Alternating Spiderman

0:20 Barbell Back Rack Goodmorings

0:20 Barbell Back Rack Elbow

Rotations

0:20 Barbell Back Squats

Accessory Work

Killer Core

3 Sets:

5 Strict Toes to Bar

15 Side-Lying Crunches (L)

5 Strict Toes to Bar

15 Side-Lying Crunches

*Rest 1-2 Minutes Between Sets